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How to finish your run stronger and faster.

Here’s a good read from Runner’s World to help with tailoring your runs to get a stronger and faster finish.  There’s not doubt a negative split is the way to run both physiologically and mentally.

Here’s the link to to the full article. 

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Add these workouts to your routine and finish races faster

Fast-finish workout: Out-and-back

The details: Head out to a designated point, turn around, and run the return slightly faster. Start with about 20 minutes (10 minutes out, less than 10 minutes back), and gradually work up to 60 minutes, depending on your goal distance.

Fast-finish workout: 400s
The details: Do 4 to 8 x 400 meters with a 100-meter recovery jog between each. Run the first 2 to 4 repeats at a comfortable pace (10 to 30 seconds per mile slower than goal pace). Speed up successive repeats so the final 1 to 2 laps are 10 to 15 seconds per mile faster than race pace.

Fast-finish workout: 2000s
The details: Do 2 to 4 2000-meter intervals (5 times around a track) at race pace with a 400-meter recovery jog between each. End with 1000 meters (2.5 times around) at slightly faster than goal pace.

Fast-finish workout: Progressive long run
The details: Run the first quarter of your total distance easy (goal pace plus 45 to 60 seconds). For each successive quarter, run your goal pace plus 30 seconds, plus 20 seconds, plus 10 seconds. If possible, run the last mile or so at goal pace.

87% of runners admit a too-fast start dashed their race goals at least once, reports a runnersworld.com poll.





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from: PerformanceHealth.com
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